When we design exercise progressions, we place exercises into the appropriate “family trees” within various parent categories to classify the training movements with a logically developed plan to get to an end-goal exercise.
Almost all exercises can be progressed or regressed depending on athlete ability. Without a doubt, the most common way to design exercise progressions and regressions is based on adding or reducing external load.
However, it is worth mentioning that the first form of regression that we often use in practice is to simply reduce load, because loads that are too heavy can be a primary problem that make an exercise too challenging.
A simple load progression can occur from microcycle to microcycle without altering the exercise, or the load progression can transform the exercise to become slightly different from mesocycle to mesocycle (phase to phase) because of a new type of loading position.
Degree Of Difficulty Continuum
Principles of exercise regressions and progressions exist on a “Degree Of Difficulty Continuum,” which consists of easier to harder, or less challenging to more challenging. Certain principles of load and range of motion are easier to conceptualize if one thinks in terms of easier vs. harder. Other principles of stability are easier to think of in terms less challenging vs. more challenging.
The following table provides a breakdown of the nine most common principles used to progress or regress exercises in terms of this continuum.
| REGRESSION | PRIMARY PROGRESSION PRINCIPLE | PROGRESSION |
|---|---|---|
| Easier | Harder | |
| Lighter | 1. Load | Heavier |
| Wider base | 2. Base of support width | Narrower base |
| More points of contact | 3. Base of support points of contact | Fewer points of contact |
| More stable | 4. External stability | More unstable |
| Closer to base of support (BOS); closer to axis of rotation (AOR) | 5. Center of mass positioning (relative to base of support or axis of rotation) | Further from base of support (BOS); further from axis of rotation (AOR) |
| Lesser range of motion (ROM) | 6. Range of motion | Greater range of motion (ROM) |
| Slower | 7. Speed | Faster |
| Static | 8. Movement Complexity | Dynamic |
| Sagittal | 9. Planes of motion | Frontal and transverse |
| Easier | Harder |
Variability In Progression & Regression
Using these nine primary principles allows us to create individually challenging exercise progressions and regressions by various means.
Only the first principle involves increasing or decreasing external load, so there are many other possible ways to make an exercise more or less challenging.
Many of the principles use stability to vary their progressions or regressions. This simply involves the athlete going from a more stable to a less stable position, or vice versa, and the stability can be applied by several different means.
Consequently, many of these principles are interconnected, so some of the progressions or regressions use a combination of principles and not just one.
As a result, it’s important that we use a logical rationale when deciding to make an exercise harder or easier.
This article was excerpted from Secrets Of Successful Program Design by Alwyn Cosgrove and Craig Rasmussen and was published by Human Kinetics. Alwyn Cosgrove, CSCS, is co-owner (with his wife, Rachel) of Results Fitness in Santa Clarita, Calif. (twice named one of the top 10 gyms in America by Men’s Health and Women’s Health magazines). With more than 18 years experience in the fitness industry, Craig Rasmussen, CSCS, is the director of coaching and programming at Results Fitness in Newhall, Calif.,. He has worked with all levels, ages, and types of athletes – including professional athletes and general population clients with a wide variety of goals. Previously, he worked as a credentialed physical education teacher at the middle school level.
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